Wellness Journal
Welcome to the Vale of Health Wellness Journal! We’re a team of Traditional Chinese Medicine (TCM) Acupuncturists, Reiki Healers and Naturopathic Nutritionists, dedicated to helping you feel better and reach your health and wellness goals. If you’ve found your way here, we’re excited to support you in making small, meaningful changes to your diet and lifestyle that can have a big impact on your overall health.
In our journal, you’ll find expert insights on holistic living, including fertility and emotional wellness. Expect tips on navigating seasonal changes, nourishing recipes, how to tackle difficult hormonal conditions, analyses of new research, and lifestyle advice rooted in ancient practices. These are the tools that have helped us and our clients, and we hope they do the same for you.
Sign up for our newsletter below to receive exclusive content directly to your inbox, and follow us on Instagram @vale.of.health for daily inspiration.
With love,
Cassie & Ghila
Search our Wellness Journal:
Manuka Honey: Liquid Gold
Discover the powerful benefits of Manuka honey, known for its antibacterial, anti-inflammatory, and potential anti-tumour properties. From aiding digestion, soothing acid reflux, supporting oral health, and treating wounds to possibly protecting brain health, Manuka honey is a natural remedy with wide applications. Use it daily, but with caution for allergies, diabetics, and infants.
Hormonal Acne : Causes & Solutions
Struggling with hormonal acne? Learn how to clear cystic breakouts around the jawline and chin naturally with nutrition, detox support, and lifestyle changes. From balancing blood sugar and adding anti-inflammatory foods to fibre-rich meals for hormone detox, these holistic strategies support clear, confident skin. Book a 1-1 consultation today!
The Endless Magic of Flax Seeds
Flax seeds are a powerhouse for heart health, hormone balance, and cancer prevention. Known to lower blood pressure, cholesterol, and inflammation, they’re rich in omega-3s and lignans that support PMS relief, breast cancer prevention, and tumour reduction. Ideal for seed cycling, flax seeds boost oestrogen levels naturally. Learn how to incorporate freshly ground flax seeds into your diet for optimal health benefits.
How to Boost Nutrient Absorption
Optimal nutrient absorption is key to preventing health issues, yet age, stress, and poor digestion can reduce it. Discover tips for improving digestion: chew thoroughly, support stomach acid with apple cider vinegar, and avoid heavy meals. Learn how to enhance nutrient uptake with simple dietary habits, from incorporating bitters and raw foods to timing meals wisely. Improve digestion and build a foundation for lasting health
How to Eat with our Circadian Rhythms
Align your eating habits with your circadian rhythms to improve digestion, manage weight, and support emotional wellness. Learn when to eat, what to avoid, and how to boost nutrient absorption naturally with these expert nutrition tips. Discover the best times for meals and how to sync with your body’s natural rhythms.
Quinoa: The Mother Grain
Discover the powerful benefits of quinoa for fertility, PCOS, and digestive issues. This nutrient-dense grain offers a complete protein source for vegans, aids in blood sugar regulation, and supports mental health and PMS relief. Packed with essential vitamins and minerals, quinoa is also a high-fiber, anti-inflammatory food that aligns with naturopathic nutrition for hormone and digestive balance.
Blood Sugar Regulation: What is it, & How to Tackle it
Struggling with fatigue, irritability, or sugar cravings? These could be signs of blood sugar imbalance, common in PCOS and adrenal fatigue. Learn how to stabilize blood sugar with complex carbs, high-fiber veggies, protein with every meal, and smart carb swaps. Discover why intermittent fasting isn’t ideal for sugar sensitivity and how regulating insulin can ease PCOS symptoms.
PREbiotics Explained
Prebiotics, the essential fuel for probiotics, support gut health, regulate blood sugar, and boost immunity. Learn about prebiotic-rich foods like chicory root, bananas, and garlic, and find the right supplements for digestive issues, candida, and hormone balance. By nurturing beneficial gut bacteria, prebiotics can reduce inflammation, ease IBS symptoms, and improve overall wellness.
Vitamin D: Benefits & Sources
Vitamin D supports immunity, insulin sensitivity, and gut health, making it vital for PCOS, diabetes, and IBD. With limited sun exposure in the UK, discover the best sources, from sunlight to foods like oily fish and egg yolks. Learn how magnesium and healthy fats aid absorption, enhancing Vitamin D's benefits for immune strength and bone health.
What is L-Theanine and Should You Be Taking It?
L-Theanine, found in green and black tea, promotes relaxation, reduces anxiety, and supports digestion. Opt for tea over supplements to enjoy a natural synergy of compounds that aid absorption and boost health benefits. Discover how tea can support calmness, healthy blood pressure, and digestive wellness, and learn why oolong tea is a great low-caffeine option for the evening.
Protein - How much & Where from
Protein is vital for tissue repair, hormone regulation, & immune health, with 9 essential amino acids we must get from food. Learn how much protein you need daily, including for pregnancy, breastfeeding, & active lifestyles. Discover plant-based protein sources like lentils, quinoa, and seeds to support gut health, hormone balance, & blood sugar Get protein-packed meal ideas to stay fuller longer
Farts and Poop Explained…
Learn what your flatulence and stool say about your digestive health. Discover why odourless farts may signal carb digestion issues, while smelly farts can indicate problems with fat and protein. Explore the Bristol Stool Chart to check stool health, and understand how sinking stool may reveal nutrient absorption. Ideal for those managing IBS, IBD, and digestive concerns.
Improving Sleep Naturally: Tips from a Naturopathic Nutritionist
Struggling with sleep? Discover natural tips from a naturopathic nutritionist to enhance your sleep quality. Learn how melatonin, cortisol, and circadian rhythm impact rest, and find sleep-supporting foods, mindful supplements, and sleep hygiene practices. Improve your sleep with morning sunlight, balanced meals, herbal teas, and a calming bedtime routine.
Managing Inflammation: A Holistic Approach
Discover a holistic approach to managing inflammation with naturopathic tips. Learn how balanced nutrition, stress management, and lifestyle habits like acupuncture can support your body’s natural healing process. Explore anti-inflammatory foods, the importance of blood sugar regulation, hydration, and mindful practices to reduce inflammation.
Understanding Lectins and How to Reduce Them in Legumes, Pulses, Nuts, and Seeds
Learn how to reduce lectins in legumes, pulses, nuts, and seeds for better digestion and health. Discover the benefits of soaking, storing, and cooking techniques to neutralize lectins, making these nutrient-rich foods easier to digest, especially for those with autoimmune conditions like IBD.
Visualisation: Worth the Hype?
Positive mental imagery can significantly enhance our health and wellbeing. Scientific evidence shows that joyful emotions improve our immune system and overall bodily function. Techniques like visualization can boost natural killer cell activity and enhance immunity, helping prevent diseases, including cancer. Achieving a state of positive imagery involves visualising healing outcomes.
The Benefits of Naturopathic Nutrition for Endometriosis
Explore how naturopathic nutrition can help manage endometriosis by balancing blood sugar, reducing inflammation, and supporting hormone regulation. Learn about the benefits of anti-inflammatory foods, cruciferous vegetables, probiotics, and acupuncture to alleviate pain, enhance fertility, and improve overall health for women with endometriosis.
The benefits of slow cooking
Discover how slow cooking enhances digestion with Naturopathic Nutrition and TCM principles. Learn how slow-cooked meals, like bone broth and protein-rich casseroles, support your digestive health by breaking down nutrients for easier absorption. Boost your gut health with slow-cooked dishes, herbs, and greens!
Gut Health and Acupuncture: A Holistic Approach to IBS
Struggling with IBS? Discover how acupuncture and naturopathic nutrition can improve gut health. By addressing Spleen Qi deficiency, reducing inflammation, and supporting digestion with TCM principles, you can achieve long-term relief from IBS symptoms like bloating, diarrhea, and fatigue. Explore holistic treatments today for better digestive health.
Holistic Strategies for Managing Inflammatory Bowel Disease (IBD)
Discover holistic strategies for managing IBD, including dietary changes, acupuncture, and lifestyle modifications. Learn how anti-inflammatory foods, probiotics, and stress management can reduce flare-ups and improve gut health. Tailored treatment plans at Vale of Health support long-term relief from Crohn's Disease and Ulcerative Colitis symptoms.